How To Teach Four Limbed Staff Pose
Chaturanga Dandasana

Chaturanga Dandasana

catur = four
anga  = limb
danda = staff (refers to spine)
asana = posture or seat


1)  From Plank Pose, firm shoulder blades against back ribs & press tailbone toward pubis.

2) With an exhale lower body a few inches above floor.  Keep legs active & turned slightly inward. Draw pubis toward navel.

3)  Don’t let elbows splay out to sides.

4) Press bases of index fingers firmly to floor.

5) Look forward.

6) Release with an exhale.



  • Strengthens arms & wrists
  • Tones abdomen


  • Ankle is dorsiflexed
  • Elbow is flexed
  • Hamstrings, adductor magnus and gluteus maximuswork concentrically in the legs
  • Hand muscles are active
  • Hips are adducted, rotated internally and exhibit neutral extension
  • Knee is extended
  • Obliques, rectus abdominis and psoas minor work eccentrically to keep spine stable
  • Pectoralis major, pectoralis minor, coracobrachialis, and triceps work eccentrically.
  • Pronators are active
  • Psoas major, iliacus, and rectus femoris work eccentrically to keep hip in neutral extension
  • Scapula is protracted or neutral
  • Serratus anterior works eccentrically
  • Spine and sacroiliac joint are neutral
  • Spinal muscles work concentrically
  •  Wrist is extended
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George Watts

BWY Yoga Teacher at George Watts Yoga
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